Box Jumps 1-10
Back Squats 1-10

*Back Squat:
Men…if BS 1RM is greater than 300#, use 1.25x BW. If BS 1RM is less than 300#, use BW
Women…if BS 1RM is greater than 200#, use 1.25x BW. If BS 1RM is less than 200#, use BW

10 cal bike
10 thruster (70lbs)
10 kb swing
250 row
15 wall ball
10 dips
10 cal bike

up and down ladder

100 Ring Pushups for time:
Every minute on the minute do 3 burpees.

5 min amrap
30 dbu's
15 ring dips
(3 rounds)

5 min amrap
12 pullups
21 kettle bell swings
(3 rounds)

7 min amrap
5 burpees
10 squats
(9 rounds)

5 RFT

10 hang cleans- 155 lbs
run 200m
10 toe 2 bar
run 200m
10 wall balls

EMOM for 10
5 Push Ups
5 Pull Ups [Scaled last 2 rounds w/blue band]
-rest 2 minutes then
EMOM for 10
5 Wall Balls
5 Burpees
-rest 2 minutes then
EMOM for 10
10 Squats
10 Sit Ups

Neighborhood walk

Neighborhood walk

gymnastics
on the minute for 5 minutes 3 strict weighted pull ups (15kg)

Strength
3x5 front squats 80kg (3 mns b/t sets)

Endurance
1 mile run TT (PR)

even though PR, i definitely need to improve my time!

For time:
1 mi run
100 push ups
100 squats
100 situps
1 mi run

32:37

tough one for my first wod back in a while. back in Switzerland after being in Rome for the last 6 days. wods for the next 2 weeks will be primarily body weight and running since I'm on the road.